How to handle blood sugar spikes at 17

[gg12]

Ok so over summer and basically all my life I've had consistent pufa intake not all my meals but lots of fast food etc.
Over summer I ate a shit ton of sat fats and pufas but I thought it was fine because I thought sat fat = test.
I started getting bad diabetes symptoms painful urination blurry vision pain in my feet because as soon as I heard about ray peat I threw sugar especially Mexican coke on top of all that fat.
So I thought I learned my lesson and I started to cut out pufas which helped but I was still mainly eating sat fats and low carb. Then when I still try to add in fruit my body cant processes it So I get very bad blood sugar crashes.
This morning in school after eating yogurt apple and maple syrup I had a terrible crash and felt like I was going to pass out.
I also have very frequent urination and thirstiness and feet pain still.
Another main problem is I need to eat like every 2 hours or else I get really tired/lightheaded and cant focus also sometimes accompanied with a headache.
Also I have to drink fluorinated water right now and I don't get great sleep as I'm living in a cramped apartment with my family.
My current forehead temp is 97 degrees (Although this may be inaccurate I did have my hoodie on also I ate 2 hours ago and I have had temps as low as 96 or so.

So as i switch from High fat low carb to high carb low fat how can I manage these blood sugar crashes what should I be eating?
What should my carb to fats to protein ratio be as someone my age?
Should I avoid starches like pasta and bread?
Im trying to stay low stress.
Any advice is welcome
-Thanks